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Use Coleman Scott’s Post Double Leg!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

2012 Olympic Bronze Medalist Coleman Scott baits his opponents into reaching, opening up an opportunity to attack. While the post double isn’t Scott’s go-to move, it’s proven very effective in competition. See for yourself why the post double is a great move to use when hand fighting!

Post Double

Drill Summary: The first thing the wrestler needs to do is bait their opponent into reaching. Scott does this by pulling on the back of his opponent’s head. From there, the opponent is forced to post. When the opponent reaches, the wrestler grabs above the elbow and steps simultaneously. Next, the wrestler brings their hand from the back of the head and reaches outside while the lead knee passes between the opponent’s feet. Then, the hands can lock below the opponent’s butt and the wrestler can fly their knee, block the opponent’s knee and take them down.

This video came from Championship Productions’ video “Championship Signature Move Series: Coleman Scott’s Double Leg Takedown.” View other world class Wrestling videos!




Learn to Attack a 3-Step Hurdle at Top Speed!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

The extra space between the second and third hurdles in the “3-Step 5-Step 3-Step Drill” allows the athlete to sprint faster than they’re usually able to. This is why University of Arkansas assistant coach Doug Case uses the drill – to train his athletes how to handle the hurdles at overspeed.

3-Step 5-Step 3-Step Drill

Drill Summary: Set up four hurdles. The distance between the first and second hurdles should allow for a proper 3-step interval, followed by a 5-step interval between the second and third hurdles, and one more 3-step gap between the third and fourth hurdles. The athlete takes off on the coach’s command, focusing on reaching top speed during the 5-step interval so they can learn to hurdle running slightly faster than their usual pace.

Keys to the Drill:

1) Be very fast on the 5-step portion.
2) Step down quickly with the lead leg going over the hurdles.
3) Pull the trail leg through on a flat plane.
4) Develop a rhythm.

This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Men’s Hurdles.” View other world class Track & Field videos!




Essential Butterfly Drills from Ian Pope!

By Kevin Fitzpatrick - Last updated: Sunday, March 1, 2015

Australian Olympic and National Team head coach Ian Pope presents some of his favorite butterfly drills. These drills improve swimmers’ arm movement, rhythm, timing and much more.

Full Stroke Drills for Butterfly

Drill Summary: For the alternating arm strokes drill, swimmers can do a number of different combinations of moves with regular butterfly kicks. Coach Pope recommends alternating strokes with two left, two right and two both. For the catch position pull-up drill, the swimmer finds a spot on the wall and places both hands flat on the side of the pool. With their hands on the side, the swimmer fully immerses under water before lifting their body out of the pool until their elbows are straight, focusing on keeping their hands close to their body. This promotes the correct elbow position needed in a good butterfly stroke.

This video came from Championship Productions’ video “Ian Pope’s Swimming Down Under: Butterfly.” View other world class Swimming & Diving videos!




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